10 Tips for Creating a Successful Workout from Home Routine
Creating a successful workout from home routine is easier than ever thanks to the incredible changes in the fitness industry. Fitness experts and gyms from all over are offering amazing resources to keep you moving. Here’s a look at 10 unique ways to create a workout at home routine.
About This Guide To Creating a Workout Routine from Home
As a specialist in home fitness, I’m here for you. Switching from a gym to a workout routine from home takes a little getting used to, but it certainly isn’t impossible.
First, be kind to yourself, this is a big change. With big changes come adjustment periods. In this guide to creating your perfect home workout routine we’ll cover:
Ways to start working out from home
How to use your home as a gym
Free resources for creating a workout from home routine
Budget-friendly tips for creating a home gym
Set a Schedule
First, create your weekly schedule. This is so important for carving out time for fitness. Aim to schedule at least 40 minutes a day for your workout from home routine. You can cut it up into 15-minute intervals. Take one day off a week or alternate your workout between an at-home stretching routine and a daily at-home fitness routine.
One tip to sticking with your at-home workout routine is to prepare for it just like you would if you’re headed to a gym. Put your workout clothes, shoes, and water bottle all right next to your home office space. Consider even wearing your workout clothes while you work. That way you’ll have fewer excuses to carve out the time for an at-home workout.
The Best Free Resources for Working Out from Home
Right now there are countless free workout routines available for you to stream from anywhere. Check with your regular gym, or use my free YouTube videos. If you are hypermobile, check out our Spoonie Resources page too for links to many Hypermobility specialists.
Create Your Own Workout
Take some time to engage your mind and get creative with your workout from home routine. Create your own workout routine with these easy steps:
Pick 9 exercises in a row that use equipment you have in your home. If you don’t have any equipment, pick bodyweight exercises.
Pick an exercise for your upper body, core, and lower body. Three of each works nicely
Do 8 to 12 reps of each and move on to the next one with just a 10-second break. Work your way through the list 3 to 5 times.
Repeat 3 times a week.
Go for a Daily Walk or Jog
Getting outside is extremely important while you’re limited to leaving your house. Find time to go for a daily walk or jog. If you’re walking, bring 1 to 2-pound hand weights with you (avoid using ankle weights, which cause unnecessary strain on your knees and hips). Do speed intervals by speed walking or lightly jogging for one minute then at a normal pace for 2 to 3 minutes.
If you’re a jogger, do the same thing, except don’t choke the weights. Hold them as loosely as possible in your hand.
Get Creative
Keep your workouts fresh by switching up your routine. Change your walking route, mix and match exercises, and use an app once a week. Find a unique blend of different exercises that works for you. Don’t be afraid to experiment a little bit here. Try working out during different times of the day or opt to try a new way of exercising. Take advantage of the freedom you have to set your schedule from home and make the most out of a less-than-ideal situation.
Go for HSD/EDS Safe Exercise Apps
Right now there are a lot of fitness apps that are offering at-home workout routines for free. But most of these are not safe for hypermobile persons. These apps are specifically designed to have safer exercises for persons with unstable bodies. A few of my favorites are:
The Zebra Club - by Jeanie Di Bon
Split Everything into Small Breaks
If you're juggling kids at home, a spouse who’s got a lot of conference calls, and a million tasks piling up with your work and life, we hear you. Seriously. This is A LOT to take on at the moment and exercising at home might be the last thing on your mind, especially when you’re “low on spoons.” There are certainly ways to carve out time for a workout from home routine.
Instead of trying to get a 30-minute block in, split it up into smaller intervals. Do a work task and then take 3 minutes for a single exercise. If you use this method, use a low-load with little to no extra weight. Without being warmed up, it’s unsafe to add weights to your exercise.
Host Digital Fitness Parties
There are a lot of unique ways to work out while at home. One way to keep things social is to host a digital fitness party. Use video chats like WhatsApp, Google Hangouts, or Zoom and invite your friends. Send along a link to your favorite fitness routine and do it at the same time.
Alternatively, you can have each friend select a couple of workouts and lead a section of your workout. Send short videos to each other with a daily challenge and have friends share their videos too. Make it fun by dressing up or even using silly props.
Get the members of your household together for family fitness. If you have kids, choose a few songs and just dance together to keep your kiddos engaged. Dust off your Nintendo Wii and play an active game together. Use your creativity to stay connected and stay fit.
Take Your At-Home Workout Outdoors
One way to make your workout from home routine successful is to move your workout outdoors. If you have an outdoor space, set up your laptop or phone outdoors for a workout full of Vitamin D. This is a great way to not only work out from home but boost your immunity too. Sunshine boosts your mood and the fresh air is good for your soul. Not to mention that Vitamin D3 is vital for a healthy immune system.
Beef Up Your Home Gym
If you’re finding yourself feeling uninspired to workout from home, now is the time to get gear for your home gym. Money may be tight, but consider looking at your finances and creating a small budget for your time at home. It’s vital that you stay active, and a few key pieces of home gym equipment shipped to your door is well worth the cost simply for your mental health. Buy smaller items that are not only useful while you workout from home, but are also easily portable.
I’m not saying you should buy a Peleton bike, but even a few resistance bands, a kettlebell and a foam roller won’t break the bank but will bring plenty of much-needed endorphins your way.
Get the most of your workout from home routine by creating a schedule and workout plan that works for you. Use these tips for creating an at-home workout routine that boosts your mood, keeps you moving, and has lasting health benefits.